Okuqukethwe
Yimaphi amafutha angalungile futhi yini amahle?
Ake sibone ukuthi yimaphi amafutha alungele umzimba. Amafutha angenye yezithako ezibalulekile ekudleni okunempilo. Abantu abaningi basakholelwa ngephutha ukuthi amanoni amabi, ngoba ayikhalori ephezulu kakhulu, futhi awanciphise ekudleni kwabo. Kodwa-ke, amafutha ahlukile: ayingozi noma anempilo. Futhi ezinye zazo zibalulekile kithina.
Isibonelo, ngaphandle kwe-omega-3 ne-omega-6 fatty acids, ubukhona bethu abunakwenzeka, futhi amavithamini ancibilikisa amafutha ngeke amunceke nhlobo uma ungadli ukudla okunamafutha.
Ngingadla amafutha ngenkathi ngincipha?
Esikhathini esedlule, umqondo ngemuva kwesidingo sokwehlisa ukudla okunamafutha ukuze wehlise isisindo ukuthi amafutha aqukethe cishe ama-calories amabili ngegramu ngalinye lama-carbohydrate noma amaprotheni. Eqinisweni, ukudla okufana nokwatapheya, uwoyela wemifino, amantongomane nembewu, nezinhlanzi zasendle ezinamafutha kusiza umzimba ukuthi uthathe amafutha agciniwe. Zithuthukisa isifiso sokudla, zikwenze uzizwe ugcwele futhi wanelisekile ngemuva kokudla, futhi zithuthukise imizwa yakho.
Ukudla amafutha anempilo ngenkathi ulahla isisindo akuyona nje impilo, kepha futhi kuyisilinganiso esidingekayo. Amafutha aphilile aqinisa amasosha omzimba nenhliziyo, athuthukise imetabolism nokusebenza kobuchopho, abuyisele ibhalansi yehomoni futhi anciphise ukuvuvukala okuyingozi kuzo zonke izinhlelo zomzimba.
Uhlu lokudla okuqukethe amafutha anempilo kakhulu
Kancane kancane, ngifunda isihloko esinempikiswano futhi ngicabanga ukuthi ikuphi ukudla okuqukethe amafutha anempilo, ngakha isinciphiso sezincomo ngokuzikhethela okufanele:
1. Khetha i-omega-3 fatty acids. Ama-acids ama-omega-3 abalulekile alwa nokuvuvukala. Umzimba awukwazi ukukhiqiza wona wodwa, ngakho-ke udinga ukuwuthola ekudleni. Imithombo emihle yi-salmon yasendle, ama-walnuts, nembewu ye-chia. Kubaluleke kakhulu ukugcina imithombo yakho ye-omega-3 kahle ukuze ingagcini i-oxidize futhi ilahlekelwe yimpahla yayo elusizo. Funda kabanzi ngalokhu lapha.
Khetha amafutha omnqumo acindezelwe kuphela. Izinqubo zokucwenga noma ukucubungula u-oyela njenge, ngokwesibonelo, ukukhishwa kukawoyela ngamakhemikhali awuketshezi, ukushintsha kombala, ukukhipha uketshezi lwamanzi (lapho uwoyela ukhishwa amakholi ngokuwufafaza ngomusi emazingeni okushisa angaphezu kwama-degree angama-230), i-hydrogenation (lapho i-hydrogen egcwele amafutha asetshenziswa kakhulu ekuphekeni) yenza uwoyela ungabi lusizo kuphela empilweni, kepha futhi kaningi kuyingozi. Ungesabi ukuthi amafutha omnqumo anonile. Iqiniso ngukuthi uwoyela womnqumo empeleni ungamafutha e-monounsaturated abalulekile empilweni yethu. Iqukethe amafutha angenabungozi, kepha anempilo.
2. Bheka ukunambitheka okunothile. "Noma yimuphi uwoyela wangempela kumele unambithe, umbala nephunga," kusho uLisa Howard, umbhali wencwadi ethi The Big Book on Healthy Oils (Incwadi Enkulu Yokupheka Okunempilo ). Uwoyela ocutshungulwe kakhulu futhi “ocwengekile” awunambitheki, ucishe ungabi nephunga futhi unombala osobala.
3. Naka ikhwalithi yamafutha ezilwane. Ibhotela elivela kubisi lwezinkomo ezondliwe ngokudla kwemvelo. I-Ghee okususwe kuyo ukudla okuqinile kobisi okune-lactose ne-casein. Yonke le yimithombo emihle yamafutha ezilwane.
4. Bheka ukuhlukahluka. Uwoyela womnqumo, isibonelo, uzohlinzeka ngomthamo onempilo we-oleocanthal, i-antioxidant enezakhiwo ezifakazelwe ezilwa nokuvuvukala. Kepha kukhona ezinye izinketho zamafutha yemifino angasetshenziswa esikhundleni samafutha omnqumo: ujongilanga, isesame, i-linseed. Ngokwengeza ukwatapheya osikiwe esaladini, uzosiza umzimba wakho ukumunca kangcono ama-carotenoid kusuka kokunye ukudla kuleso saladi futhi unikeze ngomthamo owengeziwe we-fiber namaprotheni.
Uma unamathela eselulekweni sokudla amafutha enempilo yokwehlisa isisindo, cishe uzolungisa amasaladi. Khumbula isincomo se-extravirginonly. Nguwoyela womnqumo ocindezelwe kuphela ogcina izakhiwo zawo ezizuzisayo. Ucwaningo oluningi lukhombisa ukuthi uwoyela womnqumo ungalwa nezinhlobo ezithile zomdlavuza, uvimbele isifo sikashukela, wehle umfutho wegazi, uqinise amasosha omzimba, uthuthukise impilo yesikhumba futhi wehlise inqubo yokuguga. Kodwa ngaphezu kwakho konke, sazisa uwoyela womnqumo ngoba wehlisa kakhulu ubungozi bokushaywa unhlangothi nokuhlaselwa yinhliziyo, kuvikela uhlelo lwethu lwezinhliziyo emithanjeni ye-atherosclerosis kanye ne-cholesterol "embi". Konke kumayelana nokuqukethwe okuphezulu kwe-oleic acid, i-polyphenols kanye ne-vitamin antioxidant yemvelo u-E. Noma upheke kukakhukhunathi.
5. Bheka izinga lomthombo wamafutha. Uma igcinwe ngokungafanele, uwoyela ukhipha amakhemikhali adala ukucindezeleka okwenziwe nge-oxidative kumaseli womuntu futhi angadala izifo eziwohlozayo. Kubalulekile futhi ukukhetha amafutha aphilayo: ubuthi buvame ukugxila emafutheni nakoyela.
6. Gwema amazinga okushisa aphezulu ngenkathi upheka. Uma uwoyela ushiselwa emazingeni okushisa aqala ukubhema kuwo, kwakheka ama-radicals amahhala namanye amakhompiyutha anobuthi kuwo.
Ngakho-ke, ngokucabangela zonke izeluleko eziwusizo futhi ukhetha okuthandayo, okungukuthi, ngokuhlanganisa i-theory nokusebenza, ungazinqumela ukuthi yimaphi amafutha alusizo kakhulu emzimbeni.